11/17/21 - WOD

11/17

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 15
:30 on/:30 off
1) SA DB Bent Over Row (left)
2) SA DB Bent Over Row (right)
3) Nose to Wall Hand Stand Hold
4) BB Curls

B. For Time:
1000m Row
40 Russian KB Swings (32/24kg)
40 KB Deadlifts
1000m Row
*if there are more than 8 in class have some do a 50/40 Cal Bike

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) DB SA Curls
2) Box Dips
3) DB/KB Shrugs

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jumps